New Guy w/ AD Questions

[tightslick1]

Hey laroyal,
I gotta say thanks for all the help so far. Your incite is great and I really appreciate the help.

Have you ever used the AD, or do you use it now? You seem to have a lot of experience with it.

I’m gonna stick with the Xtend probably for a while, the 6 scoops is killer (running through it now) but it’s def a good product.

Anyways thanks for the help man. I hope I’m not too much of a bother with these questions. I read the book so I have a pretty good understanding of the AD but it always good to get others knowledge.
Thanks again man!

DAY 3

[laroyal]

[quote]tightslick1 wrote:
Hey laroyal,
I gotta say thanks for all the help so far. Your incite is great and I really appreciate the help.

Have you ever used the AD, or do you use it now? You seem to have a lot of experience with it.

I’m gonna stick with the Xtend probably for a while, the 6 scoops is killer (running through it now) but it’s def a good product.

Anyways thanks for the help man. I hope I’m not too much of a bother with these questions. I read the book so I have a pretty good understanding of the AD but it always good to get others knowledge.
Thanks again man!

DAY 3[/quote]

You are quite welcome!! I am here to help anyway I can and enjoy hearing about others making progress!! After all, to me that is the point of the forum section, a place where we can all help each other so we can all make progress and save years of mis-steps or frustration:)

I have tried the AD before and I would definatly say it works, for me I found it not to be “optimal” and a lot of that simply has to do with lifestyle and personal tastes I am sure. Some other great writings along the lines of the AD come from Lyle McDonald, and of course the all time classic Body Opus by the late and GREAT Dan Duchaine. Dr. D is truly a genius and has years of experienceand success stories to back up his claims. I have nothing but respect for him. I would say try it and see what you think. It is a proven system and if it is a good fit for you then by all means stay with it. I realize this is a somewhat vauge response but, ultimatly you have to follow the program that is best for you. Hope this helps and enjoy the reading (sidenote, you can find free copies of the above listed resources as torrents through isohunt, but, I am not advocating piracy;-))

[nycsoccax]

Laroyal, do you take the glutamine, alanine, glycine, etc. on OFF days, or is it kind of pointless? I understand if you have this in your post-workout shake, but if theres no workout, do you still take some? If glycine helps lower cortisol I’m guessing it can be used daily…

Thanks for the help

[laroyal]

[quote]nycsoccax wrote:
Laroyal, do you take the glutamine, alanine, glycine, etc. on OFF days, or is it kind of pointless? I understand if you have this in your post-workout shake, but if theres no workout, do you still take some? If glycine helps lower cortisol I’m guessing it can be used daily…

Thanks for the help[/quote]

That would be on training days only. I do take Glutamine and glycine on off days. I also supplement 3G vit C 2x daily for cortisol amongst other benefits. The glycine is helpful on low carb diets. If you are intersted here is a cool study on how glycine effects insulin.
http://grande.nal.usda.gov/ibids/index.php?mode2=detail&origin=ibids_references&therow=693091

[tightslick1]

Well today is day 4

A lil about yesterday (Day 3) I have good energy in the morning after my meal. I usually train 2 hrs after breakfast. I did legs yesterday and had an awesome wrokout. I was strong and focused throughout the routine. It was a heavy leg day for me at least.

I wanted to post the routine I have been doing for the past 5 weeks. Tell me what you think.

Its a three day split, First three days are heavier. I use compound movements for fairly low rep sets early in the routine, than I proceed to use higher rep sets as fatigue begins to set in. Iso exercises for higher reps. My rest is basically “when I catch my breath.”
I rest on the 4th day and than do the same routine/exercises only I rest for 30 secs max. The weights are lowered a little.

I train abs 3 days a week. I do a circuit.
hanging leg raise
rope crunch w/wt
obligue cable crunch
planks
hyp ext (sometimes)

DAY 1 - back and biceps (Routine #1)

1. Bent over barbell row (4 x 12,6,6,6/8)
   [I do 12 warmup reps. Last set is a drop]
2. Pulldown to front (4 x 12,8,8,8/8)
   [Same as rows]
3. Seated cable row (3 x 10,10,10/10)
   [Just a drop last set]
4. One arm db row (3 x 12,12,12)
   BICEPS
5. Standing EZ bar curl (4 X 12,6,6,6/8)
   [I do a warmup for 12 than heavy for three wit a drop]
6. Alt Incline DB curl (3x 8,8,8)
7. One arm Preacher curl (3x 10,10,10/10)
   [drop set]

Later in the week, second time around I do the same exercises. I go lighter with weight and rest 15-30 secs inbtwn each set.
REPS (10-12)Drop sets are not used in this routine.

Day 2 - Chest, Shoulders, Traps, Triceps

1. Incline Bar Press (4 x 12,6,6,6/8)
   [warmup 12 and than drop at the end]
2. Flat DB press (4 x 12,8,8,8/8)
   [warmup 12 and drop at end]
3. DB Flyes (3 x 10,10,10/10)
   [Drop at end]
4. Push up (failure)
   **** I superset the Flyes and Pushups***
5. Seated overhead DB Press (4 x 12,6,6,6/8)
   [warmup and a drop]
6. Seated Bent Lat Raise (3 x 10,10,10/10)
   [Drop at end]
7. Dumbbell last raise (3 x 10,10,10/10)
   [drop at end]
8. Dumbbell Shrug (4 x 12,8,8,8/10)
   [warmup and than a drop]
9. Tricep dip w/weight 40lbs (3 x 8,8,8/8)
   [Drop/remove weight and get 8]
10. Seated overhead DB ext (3 x 8,8,10/10)
    [Drop at end]

Later in the week I do same routine, drop weight and get highere reps 10-12… failure on pushups and dips. I rest 15-30secs max.
Its a good wrkt usually just long.

Day 3- Legs

1. Squat (4 x 12,6,6,6/8)
   [warmup 12 than drop to 8 at end]
2. Leg press (4 x 12,8,8,8/8)
   [warmup 12 drop of 8]
3. Leg extensions (3 x 10,10,10/10)
   [Drop at end 10 reps]
4. Standing Calf Raise (4 x 12,15,15,15/15)
   [warmup 12 and drop of 15 at end]

Later in the week I go lighter, higher reps and lest rest.

This is a three day split. I than take off on DAY 4 and go to the three day “Lighter Days.”

This routine has definately been working for me. I have increased weights as the weeks go by on all my lifts. My legs are getting stronger along with the rest of my body.

I am going to continue this for the next three weeks (making it 8 wks) and than try to go to 5 days a week, off weekends. I want to do Chest/Bi’s, Legs, Shoulders/Traps, Back/Tri’s, and possibly an arm day. What do you think?
I will probably keep the reps at 10-12, lowest 8. I will rest 30secs btwn each set.

Today is Day 4 like I said earlier, I feel very good today. It may just be me but my stomach feels flatter and my abs look like they are coming put more. GOOD SIGN.
This first phase is tough though…

[hexx]

hey slick, I really like the fact that you’re giving the AD a go while being so lean but if you’re doing this to cut up I HEAVILY advise you to cut the carb up to one day and to plan the day out so you don’t go overboard. A lot of people seem to just AD it for the junk food fest on sat and then undue a week of progress. Stay focused.

[laroyal]

[quote]tightslick1 wrote:
Well today is day 4

A lil about yesterday (Day 3) I have good energy in the morning after my meal. I usually train 2 hrs after breakfast. I did legs yesterday and had an awesome wrokout. I was strong and focused throughout the routine. It was a heavy leg day for me at least.

I wanted to post the routine I have been doing for the past 5 weeks. Tell me what you think.

Its a three day split, First three days are heavier. I use compound movements for fairly low rep sets early in the routine, than I proceed to use higher rep sets as fatigue begins to set in. Iso exercises for higher reps. My rest is basically “when I catch my breath.”
I rest on the 4th day and than do the same routine/exercises only I rest for 30 secs max. The weights are lowered a little.

I train abs 3 days a week. I do a circuit.
hanging leg raise
rope crunch w/wt
obligue cable crunch
planks
hyp ext (sometimes)

DAY 1 - back and biceps (Routine #1)

1. Bent over barbell row (4 x 12,6,6,6/8)
   [I do 12 warmup reps. Last set is a drop]
2. Pulldown to front (4 x 12,8,8,8/8)
   [Same as rows]
3. Seated cable row (3 x 10,10,10/10)
   [Just a drop last set]
4. One arm db row (3 x 12,12,12)
   BICEPS
5. Standing EZ bar curl (4 X 12,6,6,6/8)
   [I do a warmup for 12 than heavy for three wit a drop]
6. Alt Incline DB curl (3x 8,8,8)
7. One arm Preacher curl (3x 10,10,10/10)
   [drop set]

Later in the week, second time around I do the same exercises. I go lighter with weight and rest 15-30 secs inbtwn each set.
REPS (10-12)Drop sets are not used in this routine.

Day 2 - Chest, Shoulders, Traps, Triceps

1. Incline Bar Press (4 x 12,6,6,6/8)
   [warmup 12 and than drop at the end]
2. Flat DB press (4 x 12,8,8,8/8)
   [warmup 12 and drop at end]
3. DB Flyes (3 x 10,10,10/10)
   [Drop at end]
4. Push up (failure)
   **** I superset the Flyes and Pushups***
5. Seated overhead DB Press (4 x 12,6,6,6/8)
   [warmup and a drop]
6. Seated Bent Lat Raise (3 x 10,10,10/10)
   [Drop at end]
7. Dumbbell last raise (3 x 10,10,10/10)
   [drop at end]
8. Dumbbell Shrug (4 x 12,8,8,8/10)
   [warmup and than a drop]
9. Tricep dip w/weight 40lbs (3 x 8,8,8/8)
   [Drop/remove weight and get 8]
10. Seated overhead DB ext (3 x 8,8,10/10)
    [Drop at end]

Later in the week I do same routine, drop weight and get highere reps 10-12… failure on pushups and dips. I rest 15-30secs max.
Its a good wrkt usually just long.

Day 3- Legs

1. Squat (4 x 12,6,6,6/8)
   [warmup 12 than drop to 8 at end]
2. Leg press (4 x 12,8,8,8/8)
   [warmup 12 drop of 8]
3. Leg extensions (3 x 10,10,10/10)
   [Drop at end 10 reps]
4. Standing Calf Raise (4 x 12,15,15,15/15)
   [warmup 12 and drop of 15 at end]

Later in the week I go lighter, higher reps and lest rest.

This is a three day split. I than take off on DAY 4 and go to the three day “Lighter Days.”

This routine has definately been working for me. I have increased weights as the weeks go by on all my lifts. My legs are getting stronger along with the rest of my body.

I am going to continue this for the next three weeks (making it 8 wks) and than try to go to 5 days a week, off weekends. I want to do Chest/Bi’s, Legs, Shoulders/Traps, Back/Tri’s, and possibly an arm day. What do you think?
I will probably keep the reps at 10-12, lowest 8. I will rest 30secs btwn each set.

Today is Day 4 like I said earlier, I feel very good today. It may just be me but my stomach feels flatter and my abs look like they are coming put more. GOOD SIGN.
This first phase is tough though…
[/quote]

Everything looks pretty good to me, especially if you are making continued progress. As they say, if it isn’t broke I wouldn’t fix it. I can tell you have done your research and this looks like a well thought out program. Most importantly it is working for you.

[Zap_Branigan]

Be sure to post results.

[nycsoccax]

[quote]laroyal wrote:
nycsoccax wrote:
Laroyal, do you take the glutamine, alanine, glycine, etc. on OFF days, or is it kind of pointless? I understand if you have this in your post-workout shake, but if theres no workout, do you still take some? If glycine helps lower cortisol I’m guessing it can be used daily…

Thanks for the help

That would be on training days only. I do take Glutamine and glycine on off days. I also supplement 3G vit C 2x daily for cortisol amongst other benefits. The glycine is helpful on low carb diets. If you are intersted here is a cool study on how glycine effects insulin.
http://grande.nal.usda.gov/ibids/index.php?mode2=detail&origin=ibids_references&therow=693091

[/quote]

Nice, good link. I’m gonna get some vitamin C soon as I get to costco…but I did hear not to go overboard on the Vit C, and 6g supplementing seems pretty high, not to mention from whatever food you eat.

Curious, how much glutamine and glycine do you take and around what times? I’d assume more glutamine on training days. In the link it says the glycine was taken in the morning, but I’ve been using it post-workout and before bed. Is it different than from a training day / non training day?

[tightslick1]

Hexx,
I have been thinking/planning my carb up that is soon to come. I was thinking about doin the first carb up (after my 12 day low carb) for 36hrs. I want to do it by the book and get the first carb up in. I am not looking to “junk it up.” I was thinking my meals will go (breakfast-oatmeal pancakes w/egg whites + banana, Lunch 2 cups brown rice + 1 cup black beans + 1 cup peas and carrots + 1 cup fruit, after that I would probably have some yams for dinner.)I do like my fruit though and will try to get my berries and all in. I want to keep the carb ups as clean as possible and leave one meal for a possible “junker” if I feel like it.I am not sure what time of the day I should have the “junk” meal if i were to have 1. Trust me I want this to work and cut my bf down more. I’m really looking to get down to 185lbs and 5-3%bf, if I can.
What do you think about this approach?

After the first “TRUE DR.D WEEKS” I could do the one day carb up, Saturday, than go back to the low days.

Let me know what you think about this and also my lifting routine/approach.

[laroyal]

You will be fie with 6grams I know people who take much more. Glycine you need to build up a tolerance for (otherwise you will get sick to your stomach from it) for this reason I am reluctant to relay my personal dosing but with that being said and to answer your question 20grams (10 split with meals 10post workout IF I AM LOW CARBING IT)
Glutamine, it depends on budget. One of the Poliquin Protocols for stalled weight gain involves 80grams speread out for 5 days. This regenerates gut lining to facillitate better nutrient absorption and restores immune function for optimal health.

Generally though 30 grams spread across my peri-workout nutrition.

[nycsoccax]

[quote]laroyal wrote:
You will be fie with 6grams I know people who take much more. Glycine you need to build up a tolerance for (otherwise you will get sick to your stomach from it) for this reason I am reluctant to relay my personal dosing but with that being said and to answer your question 20grams (10 split with meals 10post workout IF I AM LOW CARBING IT) Glutamine, it depends on budget.

One of the Poliquin Protocols for stalled weight gain involves 80grams speread out for 5 days. This regenerates gut lining to facillitate better nutrient absorption and restores immune function for optimal health.

Generally though 30 grams spread across my peri-workout nutrition.[/quote]

Hmm, the first time I took glycine a few days back I used 3 teaspoons, which is ~12g! I didn’t get sick at all and I actually felt very calm and relaxed afterwards and passed out nicely.

I got the GNC brand of glutamine (its in pill form buy one get one free, pretty cheap too). It’s annoying to break open like 10 pills for PWO shake but whatever, I’m obviously not going to get that brand/pill again. If you can lead me in the right direction for a powder form… =) thanks man

[hexx]

[quote]tightslick1 wrote:
Hexx,

I have been thinking/planning my carb up that is soon to come. I was thinking about doin the first carb up (after my 12 day low carb) for 36hrs. I want to do it by the book and get the first carb up in.

I am not looking to “junk it up.” I was thinking my meals will go (breakfast-oatmeal pancakes w/egg whites + banana, Lunch 2 cups brown rice + 1 cup black beans + 1 cup peas and carrots + 1 cup fruit, after that I would probably have some yams for dinner.)

I do like my fruit though and will try to get my berries and all in. I want to keep the carb ups as clean as possible and leave one meal for a possible “junker” if I feel like it.I am not sure what time of the day I should have the “junk” meal if i were to have 1.

Trust me I want this to work and cut my bf down more. I’m really looking to get down to 185lbs and 5-3%bf, if I can.

What do you think about this approach?

After the first “TRUE DR.D WEEKS” I could do the one day carb up, Saturday, than go back to the low days.

Let me know what you think about this and also my lifting routine/approach. [/quote]

Start with junkier higher GI carbs and then work your way down. Limit fructose/sucrose and I would defiantly not keep fat at like 30% or greater like the book recommends (trace only). I personally have carbed up best (meaning no bloat and strength) with skim milk and bagels (prior to wrestling tourney). 36 hours is fine but I find it hard to go cold turkey midway through a day w/ all that insulin in your system-- but give it a shot.

All the best,
Steve

[tightslick1]

Yea I have my totals almost in order for the carb up, its a few days away so I dont wanna think about it. (haha) I was thinking maybe get the junkier in by lunch. I haven’t had high GI carbs in a while, not sure how i’m going to react.

Hey how did you do on the AD. Since you were a wrestler I’m sure you were cutting weight??? I’m hoping that this is the diet I can stick with and turn into a lifestyle.

[tightslick1]

Laroyal,

I was possibly thinking of buying straight BCAA powder and mixing it with crystal light 2go packs during my wrkts. The Xtend is going quick and is gonna start eating my wallet. I have the glutamine and was gonna add some creatine in too. What do you think? MONEY SAVER*

[Evil1]

For what it’s worth, I find it best to start the load with good slow carbs (oats, fruit, whole wheat, rice etc) and end it with simple carbs (ice cream, pancakes, hotdogs, pies etc) IMO , this makes sure that you have no chances of a slow insulin rise later and once you crash from at the end, you are all set for the new week.

to sum up:
start - complex>medium>simple - end

I’ve been on it for just about 2 months now.

[PRD84]

About at the end of my first week of adjustment phase. Feeling a little lethargic towards the end of the day. Any my stomach/bowls are going crazy. Other than that things are goin well. I also would like to know what if anyone has any recommendations for supplement stacks to make up for some of what I am not getting in my diet now. Any Input?

[hexx]

[quote]tightslick1 wrote:
Yea I have my totals almost in order for the carb up, its a few days away so I dont wanna think about it. (haha) I was thinking maybe get the junkier in by lunch. I haven’t had high GI carbs in a while, not sure how i’m going to react.

Hey how did you do on the AD. Since you were a wrestler I’m sure you were cutting weight??? I’m hoping that this is the diet I can stick with and turn into a lifestyle. [/quote]

It’s a good diet to cut weight with but you gotta experiment. After the 14 days of induction weight loss will probably slow. Then the diet doesn’t get to be much fun because you have to cut your fats to the lower end of spectrum (40%) and eliminate lots of the good tasting fats ehhmm…saturates.

Also as I mentioned, the carb up is make or break and if you go overboard (its really friggen easy to after a week of boring eating and insulin RAGING in your system) there goes 3 days of fat loss.

Start with simple high GI and then move to low. You are much more receptive to carbohydrates initially so you can get away with quick insulin spikes and your partitioning gets worse as the day ends. However to keep your sanity you should probably include 1 or 2 meals of total shit to feel good. Just dont go overboard w/ the fat or you’ll regret it.

I don’t see the AD as a lifestyle but rather as a cyclical thing. EX, Try bulking on it. It sucks for that.

[Jrocco]

[quote]hexx wrote:
tightslick1 wrote:
Yea I have my totals almost in order for the carb up, its a few days away so I dont wanna think about it. (haha) I was thinking maybe get the junkier in by lunch. I haven’t had high GI carbs in a while, not sure how i’m going to react.

Hey how did you do on the AD. Since you were a wrestler I’m sure you were cutting weight??? I’m hoping that this is the diet I can stick with and turn into a lifestyle.

It’s a good diet to cut weight with but you gotta experiment. After the 14 days of induction weight loss will probably slow. Then the diet doesn’t get to be much fun because you have to cut your fats to the lower end of spectrum (40%) and eliminate lots of the good tasting fats ehhmm…saturates.

Also as I mentioned, the carb up is make or break and if you go overboard (its really friggen easy to after a week of boring eating and insulin RAGING in your system) there goes 3 days of fat loss.

Start with simple high GI and then move to low. You are much more receptive to carbohydrates initially so you can get away with quick insulin spikes and your partitioning gets worse as the day ends. However to keep your sanity you should probably include 1 or 2 meals of total shit to feel good. Just dont go overboard w/ the fat or you’ll regret it.

I don’t see the AD as a lifestyle but rather as a cyclical thing. EX, Try bulking on it. It sucks for that.[/quote]

mid week carb spikes and massive calories on weekends (7-10,000 kcal per day) for me were the key to bulking without becoming a fat bastard. I went from 145-185 in like 20 months with this approach.

[laroyal]

[quote]tightslick1 wrote:
Laroyal,

I was possibly thinking of buying straight BCAA powder and mixing it with crystal light 2go packs during my wrkts. The Xtend is going quick and is gonna start eating my wallet. I have the glutamine and was gonna add some creatine in too. What do you think? MONEY SAVER*[/quote]

You can do this but be sure you get a very soluble blend, I have tried a few (long ago) from Carlson (great product line) and although I have no questions on the quality I can tell you it “flakes” and mixes about as well as oil and water. Check out www.trueprotein.com you can get bcaa’s there and they offer a number of flavoring choices. You can even custum blend stuff. Cool site. Keep up the great work.